Monday, January 29th, 2018

Monday, January 29th, 2018
Programming 1/29 – 2/3

MONDAY
METCON
CrossFit Games Open Workout 15.5
27-21-15-9 reps of:
Row (calories), 
Thrusters
RX: 95/65 lbs
Masters 55+ RX: 65/45 lbs 
*Time Cap: 17 minutes
ACCESSORY
Farmers carry 5×100′ with a pair of either dumbbells or kettle bells
TUESDAY
SKILL WORK
10 minute EMOM: 
Odd Minutes: perform an unbroken set chest to bar pull ups
Even Minutes: max double unders in 40 seconds
*Scale for C2B Pull ups:
A) max set of chin over the bar pull ups
B) If you don’t have kipping pull ups yet, perform 8 unbroken banded pull ups each round. These should be done with a smooth and controlled descent with no plunging down from the top.  
METCON
6 rounds for time: 
5 deadlifts, 
7 hang power cleans, 
9 push jerks, 
12 push ups 
RX: 135/95 lbs
WEDNESDAY
STRENGTH

Tempo Pause Back Squat 
3×10 – all sets done at 55% of your 1RM.
Tempo: 3 down, 3 second pause in the bottom, then stand. 
*warm ups sets: 5EB, 3-3-3 (all with tempo)
*Perform a set every 3 minutes. 
METCON
With a partner: 
On a 15 minute clock: 
100 calorie bike (partners can split how they choose),
With the time remaining max sets of 
250′ shuttle sprint (10×25′)
*1 partner completes the entire 250′, while partner 2 holds a straight arm plank. 
*every time a teammate completes 250′, 1 round is awarded
WEIGHTLIFTING (6:30 – 7:30PM)
A) Clean & Jerk 
10×1 (building in weight). This is not a max out day, build to a challenging single.
*3-4 warm up sets with load.
*Rest as needed between sets.  
 
B) Back Squat 
4×3 @75-80% of your 1RM. 

 
THURSDAY
SKILL WORK
The Ring Muscle Up
METCON
Row for max calories in 20 minutes*
*every 2:30 get off the rower and perform 12 rowing pike ups.
 
*Score is total calories. 
FRIDAY
SKILL WORK
Toes to bar
METCON
CrossFit Games Open Workout 12.3
18 minute AMRAP: 
15 box jumps, 
12 push press, 
9 toes to bar. 
RX: 115/75 lbs
Masters 55+ RX: 95/55 lbs
SATURDAY
METCON

Teams of 3 
10 minutes to establish a 3 rep max front squat from the floor.
*Teammates share a bar, the first rep must be a squat clean.
*The score is total load (sum of the heaviest lifts made by each teammate). 
*Only 1 teammate can be lifting at a time.
*1 bar per team. 

~ 2 minute transition/unloading period ~

15 minute AMRAP: 
7/5 calorie assault bike sprint, 
50′ dumbbell bear crawl (35/25 lbs), 
5 rowing push ups (35/25 lbs)
*1 partner starts, when partner 1 finishes the bear crawl, P2 starts, when P2 finishes the bear crawl, P3 start, etc.)
*every time one teammate completes a cycle, it is a round.